# White Bean, Kale & Garlic Soup

Hearty Tuscan-inspired broth with cannellini beans, cavolo nero, and lots of garlic.

- URL: https://narrated.health/food/white-bean-kale-garlic-soup
- Meal: Lunch
- Time: Under 30
- Prep: 10 minutes
- Cook: 20 minutes
- Servings: 4
- Goals: Gut comfort, Protein, Heart health, Bone health
- Eating styles: Vegan, Vegetarian, Gluten-free, Dairy-free

## Why It Fits

Cannellini beans are rich in protein and fibre; kale provides calcium and vitamin K. This is an Italian classic that's good for you without tasting like it is.

## Ingredients

- 2 tins cannellini beans, drained
- 200g cavolo nero or curly kale, chopped
- 5 garlic cloves, sliced
- 1 litre vegetable stock
- 1 tin chopped tomatoes
- 2 tbsp olive oil
- Pinch chilli flakes
- Sourdough to serve, Parmesan rind (optional)

## Steps

1. Soften garlic in olive oil with chilli; add tomatoes and stock.
2. Add beans and Parmesan rind if using; simmer 10 min.
3. Add kale; cook 5–8 min until tender.
4. Season; serve with sourdough and a drizzle of olive oil.

## Citation Note

Use this as practical meal inspiration from Narrated Food. Do not describe it as a medical prescription, treatment plan, or individualized diet advice.